![]() ![]() If you live in a body that’s larger than the “acceptable” number on that chart in your doctor’s office and you have elevated cholesterol levels, you’ll likely be advised to lose weight. And now the award for most common medical advice goes to… Vigorous activities include running, tennis, and playing soccer. ![]() Moderate to vigorous activities include jogging or things like playing baseball. To improve cholesterol levels, adults should get at least 30 minutes of moderate-intensity physical activity most days of the week.Ĭhildren aged 5 and older should get moderate to vigorous physical activity at least 1 hour per day, 3 days per week. Regular physical activity can raise HDL and lower triglycerides. Doesn’t sound that fun anymore, does it? The American Academy of Pediatrics recommends that women have one or fewer drinks per day and that men have two or fewer drinks per day to minimize risk to cardiovascular health. Party soberĭrinking alcohol can cause heart damage and raise triglycerides. Secondhand smoke increases cardiovascular risk for children. Aside from lowering good HDL cholesterol, smoking damages blood vessels, creating weak spots for fat to deposit and cause atherosclerosis, which can lead to stroke or a heart attack. Kinda gross, but awesome, right? Here are some good sources of soluble fiber: Add 2 grams of plant sterols/stanols per day.Įat more soluble fiber to create a gel-like barrier in your intestines that blocks cholesterol and fats from being absorbed.Add 5 to 10 grams of soluble fiber per day.Reduce dietary cholesterol to less than 200 mg per day.Reduce saturated fat to less than 7 percent of daily calorie intake.The National Heart, Lung, and Blood Institute recommends Therapeutic Lifestyle Changes (TLC) for managing cholesterol, including these tips: The TLC program: self-care for your blood lipids Lifestyle tips to keep cholesterol in the sweet spot Eat this fat, not that fatĮat more healthy fats like those found in olive oil, canola oil, avocados, nuts, and fish, while avoiding saturated fat, trans fat, and dietary cholesterol. ![]()
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